Category Archives: PFIT TIPS

WORKOUTS – EXERCISES – TRAINING TIPS
Let’s get PFIT! It’s time to workout! Get fresh new workouts, training ideas and exercise tips to start, or tweak, your program so you get that bod you’ve been longing for!! Success is just around the corner! Get to know your body and how fitness truly works when you do it right. Each blog offer applicable tips and information to help you reach your goals.

Orange: Fit Color for October

TLF ApparelIf you are looking for some new unique fitness wear that is high quality and a great flattering cut, you need to check out TLF Apparel. I just discovered them a couple of months ago and I am so impressed with their clothing line.

MY OUTFIT FOR OCTOBER

My latest outfit, in “Hot Coral” (which is a cool orange color), is a winner! I love the cut of the bra top, which is high enough in front that is shows up under most tank tops. This makes it easy and fun to layer clothing to add color and style to any outfit – even my work uniform top (which is my Max tank top here).

THE COLOR

Hot Coral is the name of this color. It’s not pumpkin orange, but it’s definitely orange (and orangier than it appears in this pic). It’s a cool orange with a hint of coral in it. However, it seems to match all my clothes that have electric orange or coral accents. The vibrant color really brightenes up other solids, like black, grey and white. “Hot coral” is great for fall, but bright enough to go all year long. LOVE IT!

BETTER WITH BLING

Both pieces have a really pretty blinged logo which adds a bit of class and “prettiness” to each pice.

TLF Apparel

STYLE

If you like ORANGE, then here are some TLF pieces I loved…

Casual comfy layer that keeps you cool with this “air-conditioning back”. Love this!

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This first grey tank with the orange logo is the tank I got to layer over my orange outfit. It’s a great fit and has a little “dressier” feel than the above tank. This is a great outfit for people who like to look sharp (perfect for trainers and fitness professionals). The Infi-Dry fabric keeps you from looking like a wet rat after a hard workout – and dries fast too.

2668   2921

2474

GET YOURS!

VISIT TLFapparel.com

Coupon Code 20% Entire Store: 20TLF002

FOLLOW THEM ON Instagram 2: @TLFapparel

FOLLOW US ON Facebook: https://www.facebook.com/TLF.Apparel

TLF HASHTAG: #TrainLikeaFreak

Fat-Burning Leg Workout

Here’s one of our latest leg workouts, designed to burn fat, strengthen and sculpt!

Turn Up The Heat Fat Burning Leg Written Workout

LEG WORKOUT 10 Walking Lunges (20 steps)
10 Thrusters
X3 (with little to no rest)

15 Leg Press
15 Squat Jumps
X3 (with little to no rest)

15 Leg Extensions
15 Double Unders
X3 (with little to no rest)

What is ThermoHeat?

ThermoHeat is a new thermogenic (fat burner) that’s out. Steve explains what thermogenics are, how they work, and what Thermo Heat does.


http://www.advancedmolecularlabs.com/…
http://pfitblog.com
http://fitfluential.com

Interview with IRONMAN Competitors with Team Chocolate Milk

build itThe following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

They DID IT!! Apolo & Jen with Team Chocolate Milk finished the IRONMAN! I had the privilege of interviewing Gold Medalist, Apolo Ohno, and the Fitness Director at Women’s Health Magazine, Jen Ator, before their incredible IRONMAN experience. But first, here is the last video footage before the race…

Apolo Ohno:

Apolo OhnoApolo Ohno: America’s most decorated winter Olympian, know for 40-second bursts on the ice, trains to go the distance in one of the most grueling mental and physical competitions…the IRONMAN.

Q. Of course your training has to be very different, what do you love most about the new training program – and what do you like least?

A. I love the intensity of IRONMAN training, but I have not enjoyed training for the run so much. I’m not exactly a runner!

Q. One of the biggest questions people have when training for an endurance sport is what to eat before the event. What is your favorite pre-workout fuel(food)?

apolo ohnoA. I’ll usually grab an energy bar, pre-race. On Saturday, I’ll be up early and having a bar before the race.

Q. People often talk about carb-loading before a distance sport, what is your meal plan, or key foods, you will rely on to prepare you for the IRONMAN days and hours prior to competing?

A. For dinner the night before I’ll have fish and salad or vegetables.  I’ll get my carbs in throughout the day, but I won’t eat them at night.

Q. After doing Dancing with the Stars, which relies heavily on the musical backdrop, what was your first thought when you were told the IRONMAN didn’t allow music or any electronic devices during the event? And do you have any tricks to keep your mind off the pain? 

A. I always train with music, so it’ll be tough without it on Saturday.  Especially the bike – that’s the longest hardest part – but no doubt there will be so many people on the course to talk to for distraction!

Jen Ator

Jen AtorJen Ator: fresh out of ACL surgery 20-something year old Jen Ator’s was thirsty for a life-changing challenge. Through her “day job” is Fitness Director at Women’s Health Magazine she learned about IRONMAN and wondered if she had it in her to compete.  Just a regular girl, competing on the world’s stage…she’s one motivating, inspiring athlete!

Q. Out of all the training you’ve done over the years, and for this event, what is your favorite type of training – running, cycling, swimming, weight training, yoga…?

Jen AtorA. I used to be a lacrosse player and have also done a lot of weight training in the past.  For this, I’ve really enjoyed getting outside on the bike and running around Manhattan (West Side Hwy and Central Park, specifically).

Q. Since most women are interested in shaping their physique or controlling their weight with exercise, how has training for the IRONMAN affected your weight or physique?

A. I’ve gained weight because I’ve built so much muscle, but I’m a little more toned that I was before, that’s for sure!

Photo Credits:
Larry Rosa

More Articles Sponsored by FitFluential on behalf of Chocolate Milk.

7 Fit Tips for Optimal Recovery
Chocolate Milk: A Good Sports Recovery Drink?

7 Fit Tips for Optimal Recovery

The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

apolo ohnoOn October 11th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN – and one of those athletes isn’t known for his endurance abilities. He’s actually known for his short-distance power and speed.

Gold Medalist Olympic Speed Skater Apolo Ohno, is retraining his body for a totally different sport – to compete in the IRONMAN world championship with Team CHOCOLATE MILK. Apolo is in the best hands though, being coached by eight-time IRONMAN World Champion Paula Newby-Fraser and three-time IRONMAN World Champion Craig Alexander. One may think that training is the main focus this close to a race, but really training is useless without equal focus on recovery.

chocolate milkYou can see, in this video (below), recovery is the main topic this close to Kona. Ice baths, foam rollers and good communication with their trainer are essential for getting through this kind of training – and that applies to us too. We can’t expect to spend all our energy breaking down the muscle, burning tons of calories, pounding the pavement (and our joints) and expect our body to just take it, day in and day out. We HAVE to give our body what it needs to recover.

That’s why Chocolate Milk is so involved in this sport – because they are truly the perfect recovery drink. They believe in recovery and repair, and you should too.

7 Fit Tips for Optimal Recovery

30 minutes1. Refuel your body within 30-45 minutes after your workout. There is a short window to effectively refuel your body. Consuming the right post-workout fuel during this time can restore glycogen stores (which fuels your muscle for your next workout), as well as carries protein into the muscle for optimal repair and recovery.

2. Choose your post-workout fuel well. Post-recovery time is not the time for peanut butter in a shake or a fatty meal. It’s time for carbs and protein. That’s why chocolate milk is a good recovery drink. Believe it or not, it has the perfect carb-to-protein ratio for refueling exhausted muscle.

ice injury3. Reduce inflammation. Ice and anti-inflammatories are an important part of pain management and injury prevention. Reducing and preventing inflammation early is crucial to preventing bigger issues. Even if you have a small twinge, it’s always best to tackle it before it can end up being an full-blown injury. Injuries, muscle spasms and fatigued joints or muscles should be iced for 15-20 minutes at a time, letting the body completely warm back up between icing (an hour between icing is a safe bet). Ice as often as you can, not just when you are in the most pain.

sport4. Re-hydrate. With intense exercise, comes intense sweating. Your body needs fluids for all functions, including nutrition uptake and muscle repair. Drink at least 3 cups (24 ounces) of fluid per pound of water lost during exercise. If your urine is not clear or pale yellow, you need to drink more water.

eat healthy!5. Get Good Nutrition. It is super important for athletes to get the right food, vitamins and supplements. Each vitamin and mineral has a purpose – from strengthening your bones to protecting your body from toxins. In addition, healthy nutrition will help you keep your energy up and prevent you from getting sick. Moreover, you are only as good as your nutrition. If you want to perform well, you’ll need to eat well, as protein, fats and carbohydrates work together to restore glycogen, provide you with energy and repair valuable muscle.

6. Get Treatment as Needed. Massage, foam rolling, stretching, chiropractic care and medicinal care are all important modalities in athletic training. Knowing what your body needs may take some research, as well as some professional guidance – but I think you are worth it!

Rest7. Rest. Fitness and training can be addicting. It can also mess with your head in a big way if you let it. Your body can be screaming “STOP! I NEED REST!” but your mind says “I’m have to train. I’m not ready”. This is when you have to realize how important rest is. You have to protect your body and give it time to heal and recover. You can’t look at rest as being “off”. Rest is actually part of your training program. It’s a requirement for success.

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Words of Wisdom from Apolo’s Trainer 

“…their future will depend on their choice at that moment.” 8X IRONMAN Champ.

Paula_Newby_Fraser-Meet Paula Newby-Fraser: 8X IRONMAN World Champion, the most decorated IRONMAN of all time, (Apolo’s coach). Here are a couple of questions I asked her – as both an athlete and a trainer.

Q – What’s been your lotto or mantra that’s kept you going?

A – You can’t live your life with plans and hopes and dreams but you live your life as it presents itself. I try not to complain about the situation but embrace what’s happening and life as a gift. I fully submerge myself in the experiences I get every day. I don’t live on hope. 

Q – What do you tell athletes who are on the verge of giving up to keep them going?

A – I simply tell them they have a choice on how to handle the moment. I encourage them to realize that they have a choice and their future will depend on their choice at that moment, so choose to adapt. You don’t have to give up. When you’re somewhere you can’t be, make the decision to get there mentally. Giving up is a necessity in dire circumstances. 

I love it! “Giving up is a necessity in DIRE circumstances. How often do we give up due to a little discomfort or inconvenience. We should act like a champ and do all we can to stay in the game, as our life depended on it. Wait! Our life DOES depend on it. Our body needs us to stick with fitness. It needs us to be relentless with our efforts to be the best version of ourself possible. Giving up should only happen when we have absolutely no other choice. Thank you Paula for such wise encouraging words!! Now, let’s go #BuildIt !! Go TEAM CHOCOLATE MILK!! GO APOLO OHNO!

LOVE THIS ARTICLE FROM IRONMAN: 6 Portable Protein Meals 

6 protein meals

4-Week Fat-Burning Workout Program

I put together a 4-week training program from our BCx shows on LiveExercise shows for all my Pfit friends out there. Each workout is only 30-45 minutes long and can be done at home or a gym. All you have to do is Join LiveExercise (it’s only $7.99/month! – and if you aren’t sure about joining, you can get 2 Weeks FREE!). Once you do that, you can bookmark this page and click on the links (below) to go to the exact workouts you need to do. You’ll see me suffer through the workout, and you’ll enjoy the entertaining jokes (I didn’t say they were good ones, just entertaining ones! lol). I think you’ll have a LOT of fun – plus you’ll get a crazy good workout!!

BCx Boot Camp

About the 4-Week Program 

mountain climbersThis workout is a full body conditioning workout – for both guys and girls. The main purpose of this workout is to tone muscle AND burn fat in one single short workout. We use all kinds of training methods – kettlebells, dumbbells, plyo boxes, barbells. Yet, we show modifications for you in case you are limited on tools. You’ll learn proper form, you’ll sweat like a pig and you’ll have fun doing it too!

Suggested Training Schedule:

Monday, Wednesday, Friday, with extra cardio or optional heavy lifting (if you are doing this in addition to weight training) on your BCx off days. Guys can typically do Chest on Monday in addition to workout #1 since most of those days focus on lower body. 

Training Tips:

lateral raisesUse light weights if you want to tone, or if you are a beginner. Use moderate weight to tone and increase intensity (and burn more calories). Use heavy weights if you want to build muscle, improve strength and stamina, as well as burn a whole lot of calories. 

Progress Tracking:

Weigh in every Monday. Our gym gives Live Exercise members a discount on the inBody composition machine. You can use a standard scale if you don’t have access to a body composition machine.

Accountability:

back lungeDo all the workouts in the gym, or with friends, if you can. Why? Because you are less likely to stop, cheat or slack off when people are around. Going to the gym and working out with friends helps prevent distractions, as well as offers all the tools you need to get the best workout possible. While you can do these at home alone, you will probably perform better in a gym setting or with a buddy.

Before you start: Take a before photo against a white background for safe keeping. You should ALWAYS have a before photo, because you may shock yourself on just how much you can transform your body! Also, do measurements, measuring your waist, thigh, arm and chest. Now you’re ready to get started!

Online Video Training for only $7.99:

Now you can workout with me on LiveExercise, no matter where you live, for only $7.99/month. Not sure you’ll like it? Try it for 2 weeks FREE!

Fitness helpWho is it for?

•  The person who needs direction.
•  The person who needs to be pushed harder.
•  The person who would like to ramp up their existing workout.
•  The person who can’t afford boot camp or personal training.
•  The person who wants to learn more exercises and training methods.
•  OK, basically anyone!! We teach modifications for exercises so that anyone can do these workouts – even if you are overweight or have an injury.

Get Started Now:

1. Sign Up for LiveExercise

2. Bookmark this page to view the workout schedule. Pull it up from your mobile device.

3. Get familiar with the tools used. BCx uses kettlebells, dumbbells, barbells, bodylastic bands, plyo box and a bench. Every workout will give you suggestions in case you don’t have the tool we are using (so no excuses!!).

4. Get Started! Follow the workout program from your mobile device, computer or TV (we are on Samsung TV and Roku!!)

4-Week Fat Burning Workout

WEEK 1

(Do one extra cardio or class this week) 

Workout #1 – BCX, Ep. 31, Conditioning/Lower Body Focus -

Workout #2 – BCX, Ep. 34, Crazy Hard Core & Shoulder Workout

Workout #3 – BCX Ep. 49, Blitz Cardio

WEEK 2

(Do two extra cardios or classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 41, Butt And Shoulder Interval Workout

Workout #3 - BCX Ep. 39, Full Body Intense Cardio And Conditioning

WEEK 3

(Do two-three extra cardios, totaling 9 miles, or two high-intensity cardio classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 44, Cardio Back And Core Workout

Workout #3 – BCX, Ep. 25, Full Body AMRAP

WEEK 4

(Do two extra cardios, totaling 9 miles, or two high-intensity cardio classes this week plus one long run or walk.)

Workout #1 – BCx Ep. 24 Legs, Glutes & Conditioning

Workout #2 – BCX Ep. 45, Full Body Multifunctional Workout

Workout #3 – BCX Ep. 40, Full Body Cardio And Core Suicide

Bikini Competition: Will I Do It Again?

Driving

On our way to the Daytona Classic 2014

Everyone who knows me, knows I was VERY resistant to competing. Steve has asked me to compete with him for years, and I finally (reluctantly) said YES (with a grouchy face and all). haha! Well, now that I’ve done it, one of the most common questions I get is will you do it again?

A matter of fact, one of my friends (Susy B, who’s thinking about whether or not she wants to compete or not) asked me Friday night after weigh-ins, “would you do it again?” and my answer was “ask me tomorrow!”. At that point, I could honestly say I loved the whole process. I loved putting science to work. I loved being pushed to stick to my diet and training. I loved having goals. I loved the challenge – and I loved the results. I just wasn’t sure how I’d like the stage. And, at that point, I was pretty sure I’d hate it.

What have I got myself into?

bikini competitorI really DREADED the stage. I dreaded being half naked in front of everyone. I dreaded the stress. I dreaded the unknown. I dreaded the posing. I dreaded standing there all alone. I dreaded the attention. I dreaded the awkward long moments where you have to hold a smile forever and pretend you are completely comfortable torcing your body into a pretzel to look your best (yes, we may look like we are standing normal, but there is nothing normal feeling about posing). I dreaded the “judging”. I pretty much dreaded every single thing that could possibly happen on stage.

Here I go!

backstage bikiniI woke up that morning already feeling like a winner. I met and surpassed all my goals. I was in the best shape of my life. I could have just stopped there, but I knew I was supposed to step out of my comfort zone and finish this. I never anticipated doing well. I knew it was a big show and there would be a lot of girls up there who worked just as hard as I did. I would have been happy with 12th place, because I was at my personal best. Then I got the call out. Wow! Top 5!

bikini competitionThen I waited as they started announcing places. “5th place goes to…. 4th place goes to….” and was just waiting for them to call my number. At that point, I was just stoked I got a call out. Truth is, I hadn’t even looked at the other girls, so I had no idea how we’d all place. Then they called out the 3rd place winner and then the 2nd place girl – and it wasn’t me! I remember making a funny face as I processed “oh my gosh, I’m the only one left!”

White Competition Bikini Then they called “24, Bonnie Pfiester” and I heard, “THAT’S MY GIRL!” from the audience – and that’s when I really felt like a winner. I made my husband and trainer proud. I made myself proud. And, sure, there could have been someone more fit that could have showed up to beat me, but none of that matters. A trophy doesn’t make me a winner. My hard work did – whether I took 1st or 5th!

So, the million dollar question: Would I do it again?

The answer is (drum roll…….) I’d do it again in a heartbeat. Don’t get me wrong, I still am not fond of the stage. However, the stage is a necessary part of the process. It’s what makes you get up early and do one more cardio. It makes it easier for you to say “NO, I’m not going to eat that”. Did I like being on stage? It honestly wasn’t nearly as bad as I anticipated (you can’t hear or see anything with all those bright lights, so as far as I was concerned I was up there posing for no one! haha). Nevertheless, the results, the discipline I learned, the experience I had with Steve and the things I learned about myself and my body were SO worth enduring the stage for 2 minutes.

lighthouseSo what next?

First, I like the new improved me. I like the higher level of discipline and I like having parameters with my eating and weight. Basically, I’d like this to be my new norm. My new top weight (the highest weight I want to be) is now lower than it used to be. I’m now officially in maintenance mode. I am already thinking about next year – not for the purpose of getting back on stage, but to set new goals to hold me accountable for the off season.

grilled chickenMy first goal for the fall is to keep weighing in regularly to hold myself accountable so I don’t gain weight back. I will diet (which means count calories and eat clean) during the week and allow myself some more freedom on the weekend as long as my weight doesn’t creep up. If it goes above my mark, I will go to competition diet until I get below that mark and then go back to maintenance again.

The next part of my goal is to continue sculpting. There are spots that still need work. I need to narrow my backside and also maintain a smaller size so my skin continues to tighten up. I need to work my abs more and I want to practice and improve my posing. I’m not doing this to win, I’m not doing it to look better than anyone else. I’m not doing it because I’m vain – because no one sees my butt and abs except for Steve and the few people who may see me at the beach! I’m doing it to have training goals, to keep myself in check, and so I don’t find myself aimlessly going through the motions at the gym. Competing gives my training purpose, and helps me stay more disciplined. Now, I better get off this computer and get to the gym!

A big thanks to all who supported me through this journey.  

Thermo Heat – for their killer fat burner system & new pre-workout!!
Sewn In The Sun – for making my awesome suit (in the middle of giving birth!) & my jewelry!!
Designer Whey – for providing me with low-calorie protein!
Train Like A Freak Apparel – for workout clothes that made me feel like a winner in the gym
LoseIt – for giving me all the tools I need to track my calories
Energy Spa for tanning our team
Frankie J at Cloud 9 – for doing my hair!
The Shoe Lady – for my awesome insoles that helped me run pain-free and melt fat!
Misty Lundeen – for the best photo shoot ever!!
Kristie Gallagher – for believing in me and praying for me, that I could do this and still honor God.
Team Max – for all the support each team member offers each other
Muscle Papa – for capturing the memories on camera & posting them on your Facebook so we could see pictures SO fast!!!!
tom and julianne talleyMy Mom and Dad – who drove all the way up to support me, just to be there long enough to root me on & fly back home as soon as I left the stage because they had to be up early to lead worship and preach. What sacrifice!

I was blown away by the people who made the drive down to watch us compete. The last time I’ve experienced that kind of support was on our wedding day. It was an incredible experience and I’m so thankful for everyone!!  THANK YOU!!!

REEBOK SALE – Get up to 50% OFF!

I like to let you know when my favorite brands are running deals! I just got this email and wanted to share it with you!!!! Let me know if you get anything cool!!! I know you’ll love what you get – I always do!!!

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Reebok SaleSave up to 50% at Reebok.com + Free Shipping & Free Returns
Reebok.com has just reduced outlet items, including shoes, gear, and more, by up to 50%! Stock up on all of your training must-haves now and maybe grab a few Christmas presents while you’re at it. Don’t wait as these items will go fast. Save up to 50% at Reebok.com + Free Shipping & Free Returns!!!

CLICK HERE to browse CROSSFIT Items (like below)!  CLICK HERE to browse the whole outlet store! NOTE: There are SEVERAL pair of the shorts we were that we love so much! I paid as much as $75 for one pair, and they are only $38 right now!!

 Reebok CrossFit Sale reebok compression shirt Screen Shot 2014-09-17 at 7.19.40 AM Screen Shot 2014-09-17 at 7.17.43 AM

Fitness Is What?

fitness isn't exerciseWhat is fitness to you? I think when people think “fitness”, they think “exercise”. They think of running, lifting and sweating. They think of Fitness Magazine, with fit bodies and flat abs – but I think most people go down a LONG list of other things and activities before they get to diet, water and sleep.

Fitness isn’t an exercise. It’s a lifestyle. Fitness is truly a way of life, it’s not just what you do in the gym. This includes how you eat, how you sleep and how you move throughout the day. ACSM (American College of Sports Medicine) describes fitness as a 5-part package. In order to be fit, you should be able to check off all 5 elements of fitness:

  1. Cardiovascular Respiratory Fitness
  2. Muscular Strength
  3. Muscular Endurance
  4. Good Flexibility
  5. A Healthy Body Composition

How do you stand up to the ACSM guidelines of being fit? I’m 4 out of 5 (flexibility being my weakness – but I’m working on it!). 

wall sit challengeI’ve seen a lot of body builders who couldn’t run a 1/4 mile and runners who couldn’t lift a weight. I’ve seen fit looking people have heart attacks because their bench press was more important than their heart’s health (and their love for unhealthy food was untamed). I encourage you to LIVE fit to BE fit. 

As you work hard to get fit and stay fit, you purposefully do things to improve these 5 elements of fitness. This means you stop looking for the easy way to do things and look for ways to fit more healthy activity and fuel in your day. You go to bed earlier, you stay more active, you stretch, you drink a lot of water, you eat healthy, you manage your weight and you challenge your body’s strength, stamina and muscular endurance. You don’t just exercise – you LIVE IT! 

Read my article on Answers.com about the 5 elements of fitness and how to make sure your fitness program covers them all.

Take FitFluential’s Wall Sit Challenge, sponsored by Reebok! CLICK HERE for details and follow the hashtag: #FFWallSit :)

 

Fitness Motivation: The Secret to a Total Transformation

fit girl“Why her? Why does she look so good? Why does it seem so easy for her? We do the same workout and she drops fat like it’s nothing. I workout harder. I’m stronger. I’m faster. I’m better. Maybe it’s her genetics. Maybe she has a faster metabolism. Maybe it’s her supplements. Do you think she is doing steroids? Do you think she has “help”? Maybe the doctor is giving her something to help her get faster results. Maybe I need to see my doctor. Maybe my body just doesn’t work like hers. Maybe it’s my thyroid. Maybe I’ll never be able to look like that.”

This is one downward spiral fueled by an unrealistic negative mindset that is focused on blaming on ANYone else but yourself. We can’t judge a person by what they do in the gym. It’s an hour a day. Have you ever thought that it could be what she is doing the other 23 hours a day that’s getting her the results you want?

I see this in boot camp all the time. People do the same exact workout. They get the same information, yet one person loses 30lbs and gets shredded while their BFF leaves the same weight as they started. Did the BFF lose fat and gain muscle? Probably. But did they radically change like their friend? No. Why? It wasn’t what they did in the gym. It was what they weren’t doing when they left.

change your lifeThink of it this way. We all know going to church won’t get you to heaven. There have been plenty of criminals who have gone to church. They might have even served as a deacon. They could have had the best intentions. They might have gone down to the front, or raised their hand, to say they wanted to change. They might have cried buckets of tears in complete misery with how they were living life, begging God to help them to change. They could have attended every service, gone to every Bible Study, and did everything other church members did, but their life would NEVER change if they didn’t change the way they lived OUTSIDE the church. That would require surrender. It requires discipline. It requires perseverance. It requires a lifestyle change.

Just do itTransformation requires DOING not just HEARING. We teach our fitness competitors the SAME stuff we teach our boot campers and clients. Some reach their fullest potential and some never even scratch the surface. Why? Like with church, the “message” is the same. My pastor is giving the same message to 4 different services, and hundreds of people. Each time his words penetrate our hearts and we take it home and practice it (practice also means we try and fail, and we keep trying anyway).

Our life is not the same as it was the first time we showed up. Our lives are being transformed – and we are not alone. I’ve seen radical life changes – HUGE transformations. So why isn’t EVERYONE that goes to our church having these same awesome experiences as we are? Because the keep going right back to the same way they are living, without applying what they are hearing. They expect to magically be transformed by the one-hour spiritual workout a week – and they fail.

feed on the word of godI’ve gone to church all my life. I failed in life when I quit applying what I’ve learned at HOME. It’s not what I do at church or the gym that transforms my life. My workouts are almost the exact same now as they were when I was 20lbs heavier. What changed is what I was putting in to my body on a daily basis. It’s the consistency of eating clean and denying the flesh what it craves (chips and salsa, cookies, overeating, snacking, etc). If I eat junk, I’ll look like junk. If I eat too much, I’m going to weigh too much. If I eat clean, I will look lean. If I eat healthy, I will feel healthy. What I put in my body (and soul) absolutely has a radical affect on my life.

fitness motivationIf you want to transform your life – whether physically or spiritually, you have to quit feeding your flesh (quit literally feeding your body the things it wants opposed to the things it needs – both physically and spiritually). You need to do more than rely on a Sunday message or a motivational mantra. It takes more than “good works” or a good workout. It takes a life change – 24 hours a day. Will you fail? Heck yeah – and you will STILL be SO much better off trying.

No more complacency.
No more pointing the finger.
No more excuses. 

Follow my blog for more motivation, tips & pics.
Follow me on instagram, twitter & facebook too! :)

Eat Clean

 

Underneath the Bikini

BIKINI COMPETITORI don’t look at the body as a sex symbol or in vanity. To me, the body is like a clump of clay that can be sculpted into different shapes by applying science – and, like clay sculpted into a pitcher, our body is better used when it’s in good shape. A potter will cut away the excess, dig out the junk and squeeze the clay until it takes shape. If clay could hurt, it probably wouldn’t like the process very much. It would likely say “OUCH!”

In fitness, calorie management and training are the sculpting hands and much work is required to mold you in the best shape. One of the things I’m enjoying most, is one of the things I hate most – learning to set limits, stick to a plan and remain disciplined when I normally would cave. We live in a society where no one likes restrictions. People eat what they want to eat, buy what they want to buy and do what they want to do. When did restrictions become a bad thing? We need boundaries. We need to practice more self-control. It’s healthy and it makes us strong.

I’m loving living with more limitations, forcing myself to do what I don’t want to do to get to where I want to go. It’s hard work, but it makes me proud. I’m learning to control my flesh and not let it control ME! I’m learning I can do so much more than I thought I was capable of.

bikini competition suitYou may look at my suit and think WOW, that’s beautiful!! A bikini contest must be like a beauty contest, but it really isn’t. It’s more like a science fair. I am nothing more than one big science project.

I’m not competing to win a trophy, because I think I have a good body, or because I want to be on stage. I might not even PLACE! I can’t go on stage hoping to win a $40 trophy, or seeking praise from people. That is not what makes me who I am. A trophy can’t define me. It mustn’t. It’s the training, the self-discipline, the process and what God teaches me along the way that means more to me than a bronze sculpture or a medal. It’s finishing what I started to become the best version of me I can. That’s what will make me a winner, trophy or no trophy. It’s me against me – and I plan to CRUSH the old me!!

The truth is, I really don’t want to compete. I don’t care about the stage (terrified of the stage is a more accurate description lol). I am not comfortable being in a bikini in front of hundreds of people – I don’t even walk to my car from the beach without a cover up on! I dread standing next to a bunch of other girls to be “judged” – don’t we get judged enough every day? Lord knows, I know ALL of my flaws already and could just slip the judges my own list of all my shortcomings and save them time.

Steve and BonnieI’m competing, first, because my husband has been dying for me to do this with him for years – and I admit, dieting and training together has been a lot of fun. Second, I am competing because it’s forcing me to break through plateaus, push my limits, reach my goals, and step out of my comfort zone. It’s an incredible amount of work and a time where God is growing me in ways I never thought possible. The same way your muscles can’t grow unless you put them under pressure, I personally can’t grow if I constantly am avoiding the challenges of being under pressure.

My body is NOTHING – it will fade away like a dying flower. Learning to not be controlled by it is teaching me so much about myself and about how much more we need to let God be in control – not out stomach, not our laziness, not our selfish ambitions. Learning to die to flesh and live in the spirit both require a lot of discipline – and I plan to run this race of life to the best of my ability!

“…I discipline my body and bring it to submission, so when I have preached to others, I myself should not disqualified 1 Corinthians 9:27

The Bikini – Sewn In The Sun 

Sewn in the SunShop for your perfect competition suit, shoes and accessories at www.sewninthesun.com. She also sells amazing custom swimwear and workout gear.Sports Bra

Cara will help you pick out the cut, color and design that will best enhance your physique. She’s AMAZING when it comes to knowing exactly what will look best on you. She’s got mad skills!!

Visit their site, or stop by their store!
763 N Alt A1A Suite D, Jupiter, Florida 33477
Email: SewnInTheSun@aol.com
561-762-6165.

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